The Science of Exercise and Heart Health

The Effects of Physical Activity on Heart

Heart Function Adaptation

– Strengthens heart.

– Improves elasticity of wall arteries and veins.

– Increases the oxygen consumption by muscles.

– Decrease the levels of inflammatory mediators.

– Makes pumping of blood more efficient.

Exercise Training Plans

1. Aerobic Exercises: The Heart’s Best Friend

Moderate to Low Intensity Exercises

– Brisk walk at 3-4 mph

– Swimming

– Cycling with low intensity (10-12 mph)

– Light jogging

– Dancing

HIIT

– Repeated stretches of maximum physical effort

– Accompanied by rest intervals

– Useful to increase the efficiency of the cardiovascular system

– Frequency: 20-30 minutes, twice or thrice a week.

2. Strength Training: More than just building muscle mass

Cardiovascular Endurance

– Lessens visceral adiposity.

– Increases insulin receptors sensitivity.

– Resting blood pressure is decreased.

– Benefits in metabolic disease.

Include protocols such as:

– Resistance band workouts.

– Bodyweight workouts.

– Light to moderate weight lifting exercises.

– 2-3 workouts in a week cycle.

– During the workout, train most of the major muscle groups.

3. Flexibility and Recovery Exercises

Gentle choices:

– Yoga and Interdisciplinary Training.

– Pilates and Tai-Chi.

– Stretching exercises.

Positives:

– Stress hormone levels are balanced.

– Improved blood flow.

– Moderate physical activity is effective for heart health.

Individualized Exercise Concepts

Risk Factor Assessment

Low-Risk Patients

– Tolerance must be built slowly.

– Medical supervision is not crucial at first.

At High Risk Patient s

– Thorough health history and physical examination

– Appropriate medically supervised exercises

– ICD/CRT implantable devices placements and Cardiac Pulmonary Rehabilitation program prescribed

Regulation And Care

Maximum Heart Rate During Exercise

– Maximum HR can be calculated as 220 minus age.

– Age adjusted zones are defined as:

– Cardiovascular zone: 50% to 69% maximum HR.

– Aerobic Zone: 70% to 84% Maximum HR.

Adverse Reactions To Training

Seek Medical Attention Emergency Rather than Wait

– Pressure or Pain in the Chest

– Appreciable bronchiectasis

– Increased palpitation

– Unexplained Malaise

– Cold Sweats

– Increased lethargy

Nutritional Aspects of Lifestyle Choices About Exercise

Areas Which Should Be Examined Closely

– Intake of Water: Maintain hydration

– Maintenance of the right content of all macronutrient sources

– Sufficient protein dietary constituent

– Foods which support systemic reduction of inflammation

– Omega-3 Fatty Acid

Gears and Its Role in Cardiology Health Monitoring

– Wearable fitness devices

– HRM (Heart Rate Monitor)

– Phone apps

– Real time monitor of glucose levels in blood

About Dr. Maria Tehrani

She is a prominent heart or cardiovascular surgeon specializing in promoting and preserving heart health for people of Westwood,CA and the Greater Los Angeles area.